Core Exercises That Actually Transfer
Anti-movement and flexion work that carries over to lifting.
34 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01BeginnerBodyweight SquatLegs, Glutes, Core · None→02BeginnerGoblet SquatLegs, Glutes, Core · Dumbbell or Kettlebell→03BeginnerPush-UpChest, Shoulders, Triceps, Core · None→04IntermediateOverhead PressShoulders, Triceps, Core · Barbell or Dumbbells→05BeginnerGlute BridgeGlutes, Hamstrings, Core · None→06BeginnerPlankCore, Shoulders · None→07BeginnerFarmer's CarryGrip, Core, Traps, Conditioning · Dumbbells or Kettlebells→08IntermediateBarbell Back SquatLegs, Glutes, Core · Barbell + Rack→09AdvancedFront SquatQuads, Core, Upper Back · Barbell→10BeginnerDead BugDeep Core · None→11BeginnerBird DogCore, Low Back, Glutes · None→12BeginnerSide PlankObliques, Core · None→13IntermediateHanging Knee RaiseAbs, Hip Flexors, Grip · Pull-Up Bar→14BeginnerMountain ClimbersCore, Conditioning · None→15BeginnerBicycle CrunchAbs, Obliques · None→16AdvancedZercher SquatQuads, Glutes, Core, Upper Back · Barbell + Pad→17BeginnerLandmine PressShoulders, Upper Chest, Core · Barbell + Landmine/Corner→18AdvancedRenegade RowBack, Core, Shoulders · Dumbbells→19IntermediateHeavy Farmer's WalkGrip, Traps, Core · Heavy dumbbells→20AdvancedHanging Leg RaiseAbs, Hip Flexors · Pull-up bar→21AdvancedAb Wheel RolloutAbs, Lats, Shoulders · Ab wheel→22BeginnerPallof PressCore, Obliques · Cable→23IntermediateSuitcase CarryCore, Obliques, Grip · Single dumbbell→24AdvancedCopenhagen PlankAdductors, Core · Bench→25AdvancedZ-PressShoulders, Core · Barbell or dumbbells→26IntermediateHalf-Kneeling PressShoulders, Core · Dumbbell or kettlebell→27IntermediateSingle-Arm Landmine PressShoulders, Chest, Core · Landmine + barbell→28AdvancedTurkish Get-UpFull Body, Shoulders, Core · Kettlebell→29IntermediateKneeling Cable CrunchAbs · Cable + rope→30BeginnerPaused Goblet SquatQuads, Glutes, Core · Dumbbell or kettlebell→31IntermediateCable WoodchopObliques, Core · Cable→32IntermediateSingle-Arm Farmer's CarryCore, Obliques, Grip, Traps · One heavy dumbbell→33BeginnerLandmine SquatQuads, Glutes, Core · Landmine + barbell→34AdvancedSuitcase DeadliftCore, Obliques, Grip, Legs · Barbell or dumbbell→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern — a push, a pull, a squat, a hinge — before adding isolation work. That covers the body with the fewest exercises.
Get the weekly breakdown
One email a week: what actually works in training and nutrition, minus the hype. No spam, unsubscribe anytime.